Beating Depression

Graeme Obree: building bikes, writing books and beating depression

Source:

Stephen S. Ilardi, Ph D. The Depression Cur: The 6-Step Program to Beat Depression withoutDrugs. Da Capo Press, 2009.

This is common sense advice for managing depression.

1. Eat foods rich in Omega-3 Fatty Acids:  Seafood, oils (flaxseed oil -unheated; canola or soybean oil for cooking), beans (kidney, pinto, mungo), nuts, seeds, spinach, winter squash, broccoli, cauliflower, dietary supplements (fish oil, flaxseed oil).

2. Engage in activities that prevent over-ruminating, for over-ruminating causes depression—socializing, reading, hobbies, creating art, exercise of all kinds.

3. Engage in frequent physical exercise.  Research suggests 30 minutes of brisk walking three times a week can be as effective as some medications and individuals who exercise are less likely to become depressed again later. Common example of physical exercise that be done in one’s own neighborhood are walking, biking, jogging, and weight lifting. Exercise changes the brain, increasing the activity level of important brain chemicals such as dopamine and serotonin and a key growth hormone called BDNF. Because levels of this hormone plummet in depression, some parts of the brain start to shrink over time, and learning and memory are impaired. Exercise reverses this trend, protecting the brain in a way nothing else can.

4. Sunlight exposure is important for keeping the body’s internal clock working properly. Without light exposure, the body clock gets out of sync, throwing off important circadian rhythms that regulate energy, sleep, appetite, and hormone levels. On average – a half hour of sunlight is enough to reset your body clock, even on gray, cloudy days.

5. Social Support and relationships matter. Satisfying human connections influence healthy functioning. Therefore consider ways to increase the number of people in your social network especially those you can confide in.

6. Get adequate, regulated sleep. Disrupted sleep is one of the most potent triggers of depression, and there’s evidence that most episodes of mood disorder are preceded by at least several weeks of sub par slumber. Keep a sleep log. Each morning write the estimated number of hours you slept the night before; include approximately how many times you woke up throughout the night and couldnot get back to sleep for more than ten minutes.  

Finding Meaning from Suffering

 “The experiences of camp life (concentration camp) show that [individuals] have a choice of action. There were enough examples often of a heroic nature, which proved that apathy could be overcome, irritability suppressed. [Individuals] can preserve a vestige of spiritual freedom, of independence of mind, even in such terrible conditions of psychic and physical stress.”  - Viktor E. Frankl, Man’s Search for Meaning

     It is essential in life to detect meaning in suffering before moving forward in a flourishing manner. There is certainly no singular way to go about this, yet it is most vital for a person who is suffering to detect a helpful response before moving beyond the pain.
    Even with support, a variety of experiences can occur when one has experienced deep grief, suffering or trauma.  Some are able to "recover" from the symptoms caused by a seismic event like trauma while others can not; and some may even fall into despair. Moreover, often those who fall into despair have come to view their suffering as meaningless. They view their experience of pain and consider all that they have endured and the entire struggle and conclude that they are somehow being punished or that they are permanently damaged.  They say to themselves, "All of this pain, all of this suffering, and for what?  For nothing!"
     So how does one grow from his struggles?  How can one look at a horrible experience and detect genuine meaning?   While every person must answer this question for herself, yet, there are some common "categories of meaning-making."  The following "domains" were developed after an extensive review of the research on posttraumatic growth and were ultimately incorporated into something called the Posttraumatic Growth Inventory (Tedeschi & Calhoun, 1996): 

1. An increased appreciation for life (especially its simple pleasures) and a change in priorities: Some survivors of potentially terminal illnesses talk about appreciating a sunset for the first time.  Minor irritations and petty squabbles no longer seem important.  Time with family and friends seems more precious and is therefore appreciated more.

2. Closer, more intimate relationships with others:  People might rally around a person who has experienced a trauma, offering love and support; this can lead to closer relationships with these people.  In addition, people who have had similar traumatic experiences (e.g., rape victims, children of alcoholic parents, bereaved parents, etc.) often find particular comfort from one another.  This can lead to a whole new network of mutually supportive relationships based on common past experiences.

3. A greater sense of personal strength: After surviving a trauma, a person might conclude, "If I can survive that, I can survive anything!"  You can't really know how strong you are until you are faced with a situation that forces you to tap into your inner strength.  You might find that you are stronger in a crisis than you thought you would be.

4. Recognition of new possibilities or paths for one's life: Sometimes an event changes a person's life so completely that he is forced to change paths.  In his quest to renegotiate his goals for the future, a person might find himself considering possibilities that had never before come to mind.

5. Spiritual development: Perhaps you've heard the saying, "There are no atheists in foxholes."  People often look to a higher power when confronted with a life or death situation.  Sometimes, when faced with his own mortality, a person begins to seriously consider some of life's existential questions.  This in and of itself can be a profoundly spiritual process.   

Compliments to http://spldbch.blogspot.com/ for referencing this information on 01/01/2012